Seven Exercises to get ride of Folds on your Back and Sides

We often forget about our back simply we cannot see it. We don’t know how we slouch and depriving the muscles of physical activity. In result get folds and slack on our back.

Here we collected some simple but effective exercises. Performing them regularly at home for 2-3 weeks can tone up your back muscles.

Forward bends

Stand straight with feet shoulder-width apart.

Lean forward without bending your knees.

Try to get to the floor with your hands.

Reach the floor.

Side bends

Stand straight with feet shoulder-width apart.

Raise one hand up, and put the palm on the back of your head.

Take a dumbbell in your other hand, and lower it down.

Make short bends toward your arm with the dumbbell.

Push-ups

Get into a high plank position.

Shift your center of gravity to your arms.

Lower your body, bending your arms at the elbows.

Return to the initial position.

Bow pose

Lie on your stomach.

Pull your arms forward.

Bend your back, lifting your head, arms, and legs up at the same time.

Grab your ankles.

Inhale deeply. Stay in this position for a few seconds.

With an exhalation, relax the muscles, and return to the initial position.

Superman

Lie on your stomach, stretching your arms and legs.

Raise both legs and arms at the same time, bending your back.

Stay in this position for a few seconds.

Return to the initial position.

Upper back lifts on stability ball

Lie down on the ball on your belly.

Fix your legs shoulder-width on the floor.

Place your hands on the back of your head.

Raise and lower your shoulders and upper back while keeping your neck straight.

Bridge

This exercise is extremely effective for the back, but it may be dangerous to do it without preparation. Start trying to perform the bridge only a couple of weeks after regular workouts with the previous exercises.

Lie on your back with your legs bent at the knees. Press your palms to the floor above your head.